Skill
12×30 seconds
straight set of strict pull-ups

You’ll have twelve attempts to jump up for a straight set of strict pull-ups today. If you’re not quite ready for unassisted pull-ups you can choose to use a band, do jumping pull-ups or ring rows are always a great option for building strength. If you want to up the difficulty throw on a weight vest for weighted pull-ups.

Workout of the Day
AMRAP in 15 minutes
10 deadlift
7 hang power cleans
4 front rack walking lunge steps

You’ll need a light barbell for today’s fifteen minute AMRAP. Yesterday we stuck with all bodyweight movements and today it’s all about the barbell. You’ll want to be able to complete the ten deadlifts unbroken as well as the seven hang power cleans and four lunge steps. You should certainly take breaks between movements but the weight you choose today should be light and manageable to keep moving at a pretty quick pace for fifteen minutes. Your score today will be total rounds plus extra reps.

standard: 95/65 lb
rx: 115/85 lb
sport: 135/95 lb
overachiever: 155/105 lb

CFD at home:
Today’s workout can be done with a barbell, dumbbell or kettlebell. If you are using a dumbbell or kettlebell you’ll want to use more of a sumo stance for the deadlifts with your feet slightly wider than a squat and the weight tapping the ground between your feet. Alternate hands each rep for the hang power cleans and then hold the weight in a goblet position for the lunges. If you have a lighter weight you will most likely end up completing more rounds than if you were using a barbell so prepare yourself for a high volume workout. Your score today will be total rounds plus extra reps. See you on the leaderboard!